The best recovery snacks for vegan runners according to dietitians (2023)

Get started with Smart Supplements today for FREE.


Whether you’re a seasoned marathoner or a running newbie, the right post-workout food can accelerate recovery, and help you get more out of every training session. However, some foods are better than others, especially if you follow a vegan diet. Here are the best recovery snacks for vegan runners, according to dietitians.

The best recovery snacks for vegan runners according to dietitians (1)

The best recovery snacks for vegan runners according to dietitians (2)

Sarah Achleithner

10 mins

The best recovery snacks for vegan runners according to dietitians (3)

The best recovery snacks for vegan runners according to dietitians (4)


Why refueling is important What foods are best to eat post run?When you eat mattersRefueling for vegan runnersThe best recovery snacks for vegan runnersSummaryKey takeaways

As a runner, your training session doesn’t end the moment your shoes come off; it also extends to your post-workout nutrition plan. Eating a combination of carbs and protein immediately after a run can help you replenish fuel stores, build muscle, and leave you feeling more refreshed for your next session.

While post-run recovery nutrition guidelines apply to all runners, those who follow a vegan diet need to pay close attention to the types of nutrients they consume, as their needs differ slightly from their omnivore diet counterparts.

Before discussing the best post-workout nutrition options for vegan runners, let’s dive into the importance of refueling after a run.

The best recovery snacks for vegan runners according to dietitians (5)

The best recovery snacks for vegan runners according to dietitians (6)

Why refueling is important

During a run numerous physiological changes take place including:

  • Loss of fluid and electrolytes

  • Fuel store depletion

  • Increase in body temperature

  • Immune system suppression

  • Muscle damage

The right nutrition after a workout can help restore homeostasis and reap the benefits of those hard-earned miles. Conversely, the wrong food choices post-workout can increase fatigue, hinder your body’s recovery, and decrease performance the next time you exercise.

The best recovery snacks for vegan runners according to dietitians (7)

The best recovery snacks for vegan runners according to dietitians (8)

What foods are best to eat post run?

So, what should you be noshing on after a run to accelerate recovery? Post-workout nutrition is all about carbs, protein, and fluid.

Studies show that to replenish glycogen stores and maximize muscle protein synthesis, you should consume a 3:1 carb-to-protein ratio within 30-to-60-minutes after a workout [2].

Morgyn Clair, a Registered Dietitian nutritionist for Sprint Kitchen, says that to properly refuel after a workout, you should “eat something with at least 30 g carbs, along with at least 15 g of protein to support muscle strength.”

But not all carbs and protein sources are created equal. Quick-absorbing carbohydrates such as white bread, white rice, instant oats and sports drinks are actually preferable post-workout because they are easily digested and rapidly replete fuel stores. For protein, leucine-rich protein sources (such as soy yogurt, soy milk, tofu, lentils, and some multi-sourced plant protein powders) seem to be advantageous for stimulating muscle protein synthesis after exercise [6].

In addition to carbs and protein, you also need to replace fluid and possibly electrolytes due to sweat losses. This can come in the form of water, smoothies, fruit juices, coconut water, or electrolyte beverages (such as sports drinks or infused water).

The best recovery snacks for vegan runners according to dietitians (9)

The best recovery snacks for vegan runners according to dietitians (10)

When you eat matters

If you finish a run and you’re not hungry, does this mean you can skip your refuel snack? Studies show that delaying carbohydrate consumption by two hours or more will cause glycogen synthesis to be reduced by 50% [1]. Since muscles are most responsive to nutrient intake 30 minutes post-exercise, research states that eating 30 to 60 minutes after your run will help replenish glycogen stores and kickstart muscle recovery [2].

You can also maximize muscle protein synthesis and enhance recovery by consuming roughly 15 to 25 g protein up to two hours after exercise, then have 0.14 g/lb every three to five hours over multiple meals [3]. You can also replenish muscle glycogen by consuming 1.5 g of high-glycemic carbohydrates/kg immediately after exercise or have 0.6 to 1 g of high-glycemic carbohydrates/kg every two hours for four to six hours [1].

The best recovery snacks for vegan runners according to dietitians (11)

(Video) Top 11 Superfoods For Endurance Athletes | Healthy Foods For A Balanced Diet

The best recovery snacks for vegan runners according to dietitians (12)

Refueling for vegan runners

Vegan diets tend to be lower in calories, protein, fat, and nutrients such as vitamin B12, calcium and iodine, and post-workout snacks/ meals are also an opportunity for vegans to bump up their intake of these nutrients, and promote long term health [4].

Sharon Palmer, MSFS, RDN recommends some combination of complex carbs, protein, and fat as post-run fuel. As a vegan herself, Palmer states that having a well-rounded nutritional snack provides “antioxidant compounds from fruits, vegetables, whole grains, pulses to reduce inflammation and enhance recovery.” Palmer recommends foods such as “trail mix, whole fruit with nut butter, whole food bars like CLIF, and hummus with whole grain flatbread.” According to her, these snack options are “easy, nutritious, and reliable.

The best recovery snacks for vegan runners

We asked a few dietitians for their recommendations on the best recovery snacks for vegan runners. From energy bites to smoothies to oatmeal, there is something here to satisfy anyone’s palate.

  • Soy yogurt + banana. According to Clair, a combination of protein and carbohydrates “provides energy replacement plus adequate muscle building nutrients.” That’s why she recommends eating soy yogurt with ½ of a banana for a recovery snack. It’s the perfect mix of nutrition and taste to power your post-run recovery plan!

  • Chia seed pudding with fruit. Dietitian Holly Klamer raves about this snack choice because she says that it “offers protein, magnesium for fluid balance, iron for red blood cells and fruit can add a carbohydrate source to refuel muscles.” Plus, it’s easy to whip up the night before and leave it in your fridge for convenient post-run fuel. Just use your favorite plant-based milk and you’re good to go!

  • Vegan tuna salad. According to Registered Dietitian, Environmental Health Specialist, and Adjunct Nutrition Professor Trista Best, “vegan tuna salad makes a great option for a low fat and high protein option for vegan dieters needing to recover from a workout. The protein and fiber in this recipe will keep you feeling full for longer, which will help prevent overeating.”

The best recovery snacks for vegan runners according to dietitians (13)

The best recovery snacks for vegan runners according to dietitians (14)
  • Smoothie with vegan protein powder. Smoothies are an easy, healthful option that can pack a powerful nutrition punch. According to Klamer, the correct food combination in a smoothie “offers protein and carbohydrates to rebuild muscles, as well as antioxidants from fruit (and green leafy veggies) to lower inflammation.” So, the next time you’re whizzing up a smoothie, try adding some plant-based milk, fresh or frozen berries, leafy greens, and vegan protein powder for a power-packed post-run snack.

  • Oatmeal energy bites. Snacks don’t have to be complicated. For a convenient post-run option, Lexi Endicott, RD, LD, CCMS of To Taste says that “oatmeal energy bites are a great recovery snack for vegan runners! They're packed with carbohydrates to promote glycogen repletion, plus the little bit of nut butter provides protein for muscle recovery. Plus, they're super easy to make, customizable, and convenient to pack!” She also enjoys making her own spin on these bites with the addition of superfoods. According to Endicott, she adds “a dash of turmeric and black pepper to reduce inflammation, a splash of lemon or orange juice for collagen building, and dried cherries or blueberries for an antioxidant boost.”

  • Veggie hash. Switch things up a bit and try out a veggie hash this week. This recipe is great for vegan runners, as Klamer says that it “offers carbohydrates and protein to rebuild muscles, antioxidants to lower inflammation as well as providing many vitamins and minerals.” To make this yourself, all you need to do is combine sweet potatoes, beans, tofu, and veggies into a skillet, sauté until soft, and you have a post-run recovery snack that will fuel your muscles and keep you full till the next meal.


The types of food you eat, as well as when you choose to eat them, play an important role in your post-run recovery. Eating a combination of protein, carbohydrates, fluids, and electrolytes, 30 to 60 minutes after a run is crucial for restoring electrolyte and fluid balance, repleting glycogen, building muscle and accelerating recovery. While this applies to all runners, vegan athletes have a few extra things to consider, especially related to protein intake. Items such as beans, tofu, soy milk, protein powder, nuts, and seeds can help vegan runners meet protein needs post-run. With careful planning, eating vegan can be just as good as non-plant-based diets for running performance.

Disclaimer: The text, images, videos, and other media on this page are provided for informational purposes only and are not intended to treat, diagnose or replace personalized medical care.

(Video) The 27 Best Recovery Foods for Runners

Key takeaways

  • Consuming a combination carbohydrate, protein, fluid and electrolytes 30-60 minutes after a run can help accelerate recovery and build muscle.

  • Proper refueling will help your body increase muscle protein synthesis, which is necessary for ongoing growth, repair, and maintenance of skeletal muscle groups [5].

  • Protein is a particularly important consideration for vegans after a run. High quality protein sources include tofu, beans, lentils, almonds, and quinoa.

  • To replenish glycogen stores and maximize muscle protein synthesis, aim to consume a 3:1 carb-to-protein ratio within 30-to-60-minutes after a workout [2].

  • As a vegan runner, you can still get quality carbohydrates and adequate protein to fuel your body’s recovery.


  1. Murray, B., Rosenbloom, C. (2018). Fundamentals of glycogen metabolism for coaches and athletes. Nutrition Reviews, 76(4), 243–259.

  2. Kerksick, C., Harvey, T., Stout, J., Campbell, B., Wilborn, C., Kreider, R., Kalman, D., Ziegenfuss, T., Lopez, H., Landis, J., Ivy, J. L., & Antonio, J. (2008). Erratum to: International Society of Sports Nutrition position stand: Nutrient timing. Journal of the International Society of Sports Nutrition, 5(1).

  3. Thomas, T., Burke, L. M., & Erdman, K. A. (2016). Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise, 48(3), 543–568.

  4. Rogerson, D. (2017). Vegan diets: practical advice for athletes and exercisers. Journal of the International Society of Sports Nutrition, 14(1).

    (Video) Plant-Based Nutrition for Runners

  5. Slater, G. J., Dieter, B. P., Marsh, D. J., Helms, E. R., Shaw, G., & Iraki, J. (2019). Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Frontiers in Nutrition, 6.

  6. Lynch, H. M., Buman, M. P., Dickinson, J. M., Ransdell, L. B., Johnston, C. S., & Wharton, C. M. (2020). No Significant Differences in Muscle Growth and Strength Development When Consuming Soy and Whey Protein Supplements Matched for Leucine Following a 12 Week Resistance Training Program in Men and Women: A Randomized Trial. International journalof environmental research and public health, 17(11), 3871.

VeganHealthy snacksRunningHigh performanceNutrition

  • Issue 27: Fueling sports performancelg...Whether you're a marathon veteran or a dedicated cyclist, nutrition can make or break your performance. To help you level up, here's the latest research on sports nutrition as well as other performance-enhancing tactics like HRV monitoring.lg...

    The best recovery snacks for vegan runners according to dietitians (17)

    The best recovery snacks for vegan runners according to dietitians (18)

    Sarah Achleithner

    2 mins

  • The pros and cons of intermittent fasting for runners lg...Intermittent fasting has become one of the latest buzzwords in the health and wellness space. But why are people talking about it, and is there a way to safely fast, especially for athletes? Learn more about the pros and cons of intermittent fasting for runners.lg...

    The best recovery snacks for vegan runners according to dietitians (21)

    The best recovery snacks for vegan runners according to dietitians (22)

    Elle Penner, MPH, RD

    (Video) Vegetarian (Or Vegan) Foods To Eat After A Workout To Maximize Recovery

    10 mins

  • Whey protein vs. plant based protein powder: what’s the difference?lg...Protein powder is often seen as a convenient supplement option to help boost performance, aid in weight loss, and speed up recovery. But with so many options on the market, how do you know which one is best? Here are the main differences between whey protein and plant based protein powder.lg...

    The best recovery snacks for vegan runners according to dietitians (25)

    The best recovery snacks for vegan runners according to dietitians (26)

    Sarah Achleithner

    7 mins

  • Issue 39: Nutrition myths debunkedlg...From sugar to alcohol, this edition is jam-packed with science-backed information on many of the most frequently asked nutrition questions. lg...

    The best recovery snacks for vegan runners according to dietitians (29)

    The best recovery snacks for vegan runners according to dietitians (30)

    Edwina Clark, MS, RD, CSSD

    2 mins

  • The ultimate science-backed guide to improving your running performance with personalized nutritionlg...Most of us runners are alike: hyper-focused on weekly mileage, hill workouts, and targeted speed sessions, all in an effort to hit that next PR. But if you’re looking to truly build on your performance, improve your fitness, and stay injury-free, your nutrition plan matters as much as your training regime. Here’s everything you need to know to optimize your running performance with precision nutrition. lg...

    The best recovery snacks for vegan runners according to dietitians (33)

    The best recovery snacks for vegan runners according to dietitians (34)

    Kim McDevitt, MPH, RD

    42 mins

    (Video) Plant-Based Sports Nutrition for Peak Performance and Recovery with TJ Waterfall


What to eat after cardio vegan? ›

11 high-protein vegan snacks for after your workouts
  • Apple Lentil Salad. ...
  • Teriyaki Tofu Kebabs. ...
  • Black Bean and Sweet Potato Chili. ...
  • Protein Breakfast Bars. ...
  • Brownie Batter Overnight Oats. ...
  • Mexican Lentil Soup. ...
  • Tofu and Spinach Scramble. ...
  • Quinoa Corn Edamame Salad.
22 Jun 2020

What do vegan ultra runners eat? ›

Any plant based diet for athletes should focus on consuming whole, unprocessed vegetables, fruits, grains, legumes, nuts, seeds, and healthy oils.

What should a vegan eat before a run? ›

The Best Vegan Foods To Fuel Your Runs
  • Bananas. Not only are bananas a great source of carbohydrate, which is essential to energise your runs, they're also loaded with potassium – a key mineral needed to balance fluid and electrolyte levels in your body. ...
  • Nut Butters. ...
  • Oats. ...
  • Dates. ...
  • Tofu. ...
  • Pasta.

Why do vegan athletes recover faster? ›

Because plant-based foods have antioxidants, your body can heal and recover from a hard session faster. The first thing an athlete will feel when they go plant-based is inflammation leaving the body. And that makes it so much easier to reach the rest of your goals.

What is a good snack after cardio? ›

To maximize muscle growth, it's usually important to consume a protein-filled snack immediately after a strength training workout.
What should you eat after a HIIT cardio workout?
  • a protein shake with one scoop of protein and a banana.
  • a glass of chocolate milk.
  • Greek yogurt with berries.
  • tuna on whole-wheat bread.

What is a good post cardio snack? ›

These snack ideas offer the right combination of protein and carbohydrates for your post-workout needs:
  • Crackers and Canned Tuna. ...
  • Berries and Plain Greek Yogurt. ...
  • Fruit Smoothie. ...
  • Hard-Boiled Eggs With Whole Grain or Sourdough Toast. ...
  • Turkey Slices With Cheese and Apple Slices. ...
  • Protein Bar.
23 Jun 2022

How much protein does a vegan runner need? ›

On average, most athletes require 1.0-1.8 grams of protein per kg of body weight per day. This is the same for both vegan/vegetarian athletes and meat-eaters alike; vegan athletes do not inherently NEED more protein.

What are the 10 best foods for runners? ›

Foods for Runners and Joggers
  • Fruit and vegetables for vitamins, minerals and antioxidants.
  • Lean protein such as fish, poultry, beans, lentils and tofu.
  • Healthy fats such as olive oil, avocado and nuts.
  • Healthy carbohydrates such as rice, whole grain breads/pastas and oatmeal.

What should I eat 30 minutes before a run? ›

A pre-run snack consumed 30–60 minutes prior provides your body with quick fuel.
Pre-Run Snack
  • A piece of fruit, such as a banana or orange.
  • Half of a sports energy bar.
  • Half of an English muffin with honey or jelly.
  • 15 crackers, such as saltines or pretzels.
  • Half-cup of dry cereal.
16 Oct 2018

What do vegans eat during a marathon? ›

My 5 Rules of Vegan Marathon Nutrition
  • Nearly 60% of my calories were carbohydrates, which is perfect for runners. ...
  • To eat more protein, I ate healthy portions of beans, tofu, kale, seeds, and nut butter. ...
  • For fats, I stuck to healthy fats like avocados, olive oil, coconut, and chia seeds.
21 Apr 2022

Is vegan healthy for runners? ›

A plant-based diet is proven to reduce the risk of diabetes and improve cardiovascular health. Hence, a vegan diet can sharpen your PBs and power up those running muscles.

Do vegans age slower? ›

While there are a variety of health benefits associated with following a vegan diet, eating a vegan diet won't make you age faster or slower in and of itself.

Do vegans heal more slowly? ›

The study followed the wound healing journey of 21 omnivores and 21 vegan patients over the course of six months. At the end of the observation period, the vegan patients had a worse scar spread, more frequent atrophic scars, and worse overall healing than the omnivore patients.

Do vegans take longer to heal? ›

In fact, Barnard argued, a plant-based diet may actually be optimal during the healing process, helping the body regulate levels of inflammation (characterized by the enlargement of blood vessels, the leaking of blood into tissues, and the release of antibodies that occur after injury).

What should I eat after cardio not to lose muscle? ›

After the workout, you can take snacks with the correct percentage of carbs and proteins such as banana and peanut butter, baked sweet potatoes, and Greek yogurt with berries to make you feel full, repair muscles, and enhance the weight loss journey.

Is a banana a good post cardio snack? ›

Like most fruit, bananas are a great food to eat after a workout. Doing so can reduce inflammation and replenish muscle glycogen stores, ultimately promoting quicker recovery. In addition to helping with recovery, eating this fruit before or during a workout can be beneficial.

What not to eat after cardio? ›

20 Foods You Should Never Eat After a Workout
  • Smoothies From Pre-Made Mixes.
  • Spicy Foods.
  • Soda.
  • Heavy Proteins Like Steak.
  • Fatty Foods.
  • Chocolate.
  • Fast Food.
  • Simple Carbs.
23 Oct 2020

What is a good protein snack after workout? ›

High Protein Post Workout Snacks:
  • Sliced banana and peanut butter.
  • Rice cakes with cottage cheese and honey.
  • Greek yogurt and strawberries.
  • Hummus and veggie sticks.
  • Tuna on a piece of wholegrain toast.
  • Celery sticks with peanut butter.
  • Handful of raw nuts and dried fruit.
  • Rice cakes with almond butter.
25 Apr 2022

Is banana and peanut butter a good post workout snack? ›

Bananas with peanut butter

The bananas provide you with carbohydrates, potassium and magnesium. These are important for recovering from your workout. The peanut butter contains essential proteins and fat.

What do vegans eat after running? ›

Protein is a particularly important consideration for vegans after a run. High quality protein sources include tofu, beans, lentils, almonds, and quinoa. To replenish glycogen stores and maximize muscle protein synthesis, aim to consume a 3:1 carb-to-protein ratio within 30-to-60-minutes after a workout [2].

Where do vegan athletes get their protein? ›

Vegetarian and vegan athletes can consume adequate protein intake through consumption of a variety of foods such as beans, legumes, nuts, seeds, whole grains, and soy products. The bioavailability of protein (lower in essential amino acids) may be lower in some plant foods such as cereals versus beans and soy foods.

Are bananas good for runners? ›

One of the main reasons that runners love bananas before a workout is their generous helping of potassium, which is an important mineral: it's an electrolyte that helps fluids and nutrients to move across cell membranes. Keeping the balance in the body is key to preventing muscle cramps and stitches.

What breakfast should runners eat? ›

What Meals Should Runners Eat for Breakfast?
  • Banana and nut butter. “This is a great option if you can't eat too much in the morning. ...
  • Smoothie with frozen fruit, greens, Greek yogurt, and milk of choice. ...
  • Hardboiled eggs. ...
  • Avocado toast. ...
  • Apple and handful of nuts.

What is the best drink for runners? ›

Water or Sports Drink

Pure, simple, and calorie-free, water should be your go-to choice for hydration. But when you're running long and feeling drained, sports drinks are ideal. They contain electrolytes and carbs that facilitate water absorption and help prevent fatigue.

Should runners eat yogurt? ›

A cup of Greek yogurt is a perfect source of protein for your muscles and carbs for energy. It also provides lots of essential vitamins and minerals. Greek yogurt is one of the best foods for runners because it's portable, easy to digest, and you can easily make a meal out of it when you're at a race or on the road.

What fruits should a runner eat? ›

Bananas, berries, cherries (especially tart cherries), and oranges are good fruits for runners to eat. The potassium in bananas can help with electrolyte replenishment, while also providing easily digestible and quick carbs before and after exercise [1, 2].

What should I drink before running for energy? ›

Some Energy Drinks recommendations that Meet the Requirements for a Long Distance Runner
  • Gatorade Thirst Quenchers. The most notable (and probably widely used) energy drink is the Gatorade Thirst Quenchers. ...
  • Generation UCAN. Meb Keflezighi uses Generation UCAN as his form of energy. ...
  • Tailwind. ...
  • Other popular options:

How do you fuel your body for running? ›

Carbohydrate-rich foods are the optimum fuel for most runners. When you eat foods containing carbohydrates, they are digested, converted into blood glucose and used for energy (or stored as glycogen in the liver and muscles).

Should I eat peanut butter before a run? ›

Yes, a small amount of peanut butter can be part of a nutritious pre-run meal or snack when paired with a carbohydrate source (such as a banana or a piece of toast) 2 hours or more before exercise. Consuming protein and carbohydrates before endurance exercise has been shown to improve sports performance [1].

What snacks do marathon runners eat? ›

Snacks to munch that pack a punch.
  • Bananas. One medium banana contains 27 grams of fast-digesting carbohydrates that can be just as effective as a carbohydrate drink in terms of performance, blood sugar, and oxidative stress. ...
  • Baby food. ...
  • Raisins. ...
  • Dates. ...
  • Dried cherries. ...
  • Gummy bears. ...
  • Marshmallows. ...
  • Homemade energy bars.

How do vegans get fuel for marathons? ›

To endure the bodily wear and tear of training, eat plenty of nutrient-rich carb sources, such as fruits, vegetables, whole grains, beans, and legumes. Balance those with plant-based proteins, such as beans, legumes, and soy products and healthy fats, like oils, nuts, seeds and avocados to eat a well-balanced diet.

Do vegans have less stamina? ›

Vegans had significantly better VO2 max endurance, but slightly less upper body strength.

Are any elite athletes vegan? ›

Patrik Baboumian

The former strongest man in Germany and five-time world championship participant in power sports is one of the best-known vegan athletes and has been eating exclusively a plant-based diet since 2011.

What do vegans eat after fasting? ›

Chia seeds contain phosphorus, copper, magnesium, iron, and Selenium, which makes them great to consume while breaking a fast. Furthermore, they are also rich in healthy fats, proteins, and fats that the body needs to replenish itself after not getting food for a period of time.

What do vegans eat on rest days? ›

Vegetables, legumes, and whole grains are always a good choice. If it has to be pizza, go for our vegan Protein Pizza. Nutritional supplements aren't the same as fresh vegetables.

What should a vegan eat before cardio? ›

An apple or a banana will provide you with a good spurt of energy before your workout. Bananas are loaded with potassium, which will help prevent muscle cramps and replenish the potassium that you lose when you sweat. Throw in some nut butter for a burst of protein and lasting energy for long or intense workouts.

Do vegans have faster recovery? ›

In addition to preventing cardiovascular disease, following a plant-based diet can also help speed up recovery. “A long run or a tough workout can lead to delayed onset muscle soreness (DOMS), and stiffness in your tendons and ligaments,” Loomis said.

What do vegan athletes eat for protein? ›

Common sources of plant-based proteins include soy products (tofu, edamame, soymilk, etc.), lentils, chickpeas, beans, quinoa, chia seeds, flax seeds, nuts, peanut butter, peas (including snap peas, snow peas, split peas, or black-eyed peas), mushrooms, green leafy vegetables, and various grains.

What foods help you recover faster after a workout? ›

The 10 Best Muscle Recovery Foods and Drinks
  • Tart cherry juice. Drinking tart cherry juice may benefit both trained athletes and novice gym-goers alike. ...
  • Watermelon and watermelon juice. Watermelon is sweet, hydrating, and loaded with nutrients. ...
  • Fatty fish. ...
  • Pomegranate juice. ...
  • Beet juice. ...
  • Whey protein shakes. ...
  • Eggs. ...
  • Dairy.
19 Aug 2021

Is vegan protein good for recovery? ›

Compared to MALT, a vegan-protein multi-ingredient appears to hasten the recovery of muscular function over a 24-h period.

What is the healthiest food to eat after fasting? ›

Gentle foods to break a fast
  • Smoothies. Blended drinks can be a gentler way to introduce nutrients to your body since they contain less fiber than whole, raw fruits and vegetables.
  • Dried fruits. ...
  • Soups. ...
  • Vegetables. ...
  • Fermented foods. ...
  • Healthy fats.
26 Sept 2019

Are bananas good to break a fast? ›

So SHOULD You Break Your Fast With A Banana? A banana eaten on its own provides essentially zero protein and fat and very little fiber. For this reason, I typically don't recommend breaking a fast with a banana when eaten by itself.

How do you reintroduce food after not eating? ›

Stick to bland foods like crackers, toast, potatoes, noodles, and rice. Try eating very small meals, 6-8 a day. You may be able to tolerate foods that contain a lot of water, like frozen pops, Jell-O, and broth-based soups.

How do vegans avoid fatigue? ›

How to Avoid Fatigue on a Plant-Based Diet
  1. Make sure you are eating plenty of protein. Plenty of protein can be found in plant-based foods. ...
  2. Check on your iron levels. ...
  3. Make sure you're getting enough zinc. ...
  4. Don't forget B12. ...
  5. Get good quality sleep.
19 Oct 2021

How do vegans feel less tired? ›

If you experience fatigue while on a plant-based diet, you can eat a higher volume of food and/or more calorically dense foods like nuts, seeds, whole grains, lentils and/or avocados. In my clinical experience, consuming greater quantities of those foods usually does the trick.

What should I eat and drink on recovery days? ›


Aim for 20-30g protein every 2-4 hours throughout the day. This will support recovery by keeping your intake of amino acids steady. Focus on natural, complex carbs from wholegrains, potatoes and root vegetables, and fruits as these will deliver important vitamins, minerals, and fibre.


1. 10 Best Recovery Foods For Runners
2. Nutrition For Injury Recovery
(The Run Experience)
3. A Dietitian's Protein Bar Picks | You Versus Food | Well+Good
4. Expert sports nutritionist & author of The Runner's Cookbook Anita Bean (nutrition made easy!)
(Wild Ginger Trail & Ultra Running)
5. Sports dietitian tips for what to eat after a workout - sports nutrition recovery
(Andrea Holwegner)
6. Post Run Nutrition Must Do's with a Sports Dietitian | RunToTheFinish
(Amanda RunToTheFinish)
Top Articles
Latest Posts
Article information

Author: Arielle Torp

Last Updated: 29/03/2023

Views: 6473

Rating: 4 / 5 (61 voted)

Reviews: 92% of readers found this page helpful

Author information

Name: Arielle Torp

Birthday: 1997-09-20

Address: 87313 Erdman Vista, North Dustinborough, WA 37563

Phone: +97216742823598

Job: Central Technology Officer

Hobby: Taekwondo, Macrame, Foreign language learning, Kite flying, Cooking, Skiing, Computer programming

Introduction: My name is Arielle Torp, I am a comfortable, kind, zealous, lovely, jolly, colorful, adventurous person who loves writing and wants to share my knowledge and understanding with you.